Evaulation of 3 other blogs

Reflection on 3 other blogs

1) Fu Xinyi’s blog (http://21006fandn.blogspot.com/ )

She used the Food Intake Assessment tool to record her 3-day diet, thus having very precise descriptions about the food and portion sizing. She first made use of the Healthy Diet Pyramid and gave her own analysis and comments about her own diet, also providing her own suggestions on how she could improve her own diet. She then used the Food Intake Assessment tool to give her a greater understanding of her own diet. After her analysis, she realized that she was not consuming sufficient dietary fibre and calcium, thus chose a healthy dish that would provide her with these nutrients. She was very detailed when writing about the healthy dish, providing a very clear recipe and even a specific list of the nutritional facts of her dish. I felt that this was very good as she linked the analysis to her dish, wanting to make use of the dish to improve her diet.

2) Isabella Lee’s blog (http://isabella210-foodnnutrition.wikispaces.com/ )

Isabella used the Food Intake Assessment Tool to analyze her diet, which I felt could have been more complete if she had included the full analysis provided, with the nutritional messages given based on the results. This would have given her a greater insight on her own diet, allowing her to better understand what she needs to consume more of and what she should cut down on. Also, she could have included how the nutrients in the healthy dish that she chose would help her to improve her diet, so that she could have a better understanding on how to lead a healthier lifestyle. However, she did provide detailed reflections on the nutritional tools, going to the extent to explain how the tools had their limitations as they were not an accurate calculation of her body’s health status. This shows that she is very aware of her own diet as she is able to provide a clear analysis of the nutritional tools used.

3) Chim Sher Ting’s blog (http://210chimsherting.blogspot.com/ )

Sher Ting has clearly put in a lot of effort into this PT as she has exceeded the expectations for analyzing her diet. I like how she used the Food Intake Assessment tool to analyze each day of her diet separately, instead of combining them all together. This is a fresh perspective compared to everyone else. By comparing all the data from all three days, she would be able to know if it was one meal that caused the results to show that she was either eating too much or too little of something, or if it was the result of her consistently doing so. For example, by comparing the data, she was able to find out that her sodium intake greatly exceeded the recommended amount on all three days, and learnt that she had to cut down on this.

Reflection

What have you learnt about your eating habits?

I learnt that my diet is too high in sodium, cholestrol and fat. This is probably because I enjoy eating meat a lot and often consume foods with a high salt and oil content, consuming an excessive amount of it. Though I may be slightly underweight now, as calculated from my BMI, the excess cholestrol and fat will accumulate and I may eventually become overweight, increasing my risk of heart disease. I am also not consuming sufficient calcium and dietary fibre as I realise that I barely eat enough vegetables or dairy products. I should learn to increase my intake of this while decreasing my intake of oily and fatty foods.

Do you consider your diet a healthy one? Why?

Before learning more about my diet through this PT, I actually considered my diet to be somewhat healthy. However, I now realise how unhealthy it actually is.

Firstly, I am consuming way too much sodium, cholestrol and fat. My sodium intake is 180% of the RDA, while my cholestrol and total fat intake are 188% and 113% respectively. As I also used the Food Intake Assessment tool to assess individual days of my diet before analysing all 3 days together, I am able to observe that my excessive intake of these 3 things is not caused by a certain meal high in sodium, cholestrol or fat. Rather, these results were very consistent over the three days, showing that I consistently consume too much sodium, cholestrol and fat in my diet. In order to decrease my fat intake, I can remove visible fat and skin on food, choose plain rice over flavoured rice etc. For a lower sodium intake, i can try gradually reducing the amount of salt and sauces in my food, to allow my taste buds to adjust. As for cholestrol, I should reduce my intake of meat and seafood.

Secondly, I am consuming only about 20% of the calcium that i need. This is not healthy as I may develop osteoporosis. It is important to strengthen my bones. I also need to increase my dietary fibre intake. Although I am eating sufficient fruits, I am not eating enough vegetables. I need to eat my two servings of vegetables daily, to have a healthy diet.

Are the suggested nutritional tools useful? How?

Yes, they are useful.

The healthy diet pyramid provides me with a rough gauge of which foods I should eat more of, and which I should consume less of. It is easy for users to understand as the pyramid is separated into different levels, with a bigger section for a food group that has a greater number of servings. There are even examples of food provided for each category, allowing me to plan my diet easily. However, I feel that this tool can only be used as a basic guide. This is because it is not very clear on how large each serving is supposed to be, thus I can only use my own judgement to plan my diet. The Food Intake Assessment tool is more catered for the individual, and would be better for specific planning of my diet.

The Food Intake Assessment tool, on the other hand, is very detailed and specific. It compared my diet with the Recommended Daily Allowance, thus enabling me to adjust my diet accordingly. For example, I found out that I was consuming too much sodium, while not getting sufficient calcium. By looking at the graph of actual nutritional intake compared against RDA, I was able to know how much to increase or decrease a certain nutrient, as it shows the % of RDA met. I am now better able to plan my meals.

Why is your suggested one-dish meal healthy?

(refer to previous post titled "Healthy one-dish meal" for reflection)

Healthy One-Dish Meal

After analyzing chicken rice as shown in the previous post, I found out that chicken rice is high in sodium and fat. This is probably due to the rice, which contains flavourings that are high in fat. Furthermore, it is a very imbalanced meal that does not even have any vegetables.

Thus, I decided to modify this dish, replacing it with a healthier alternative - Chicken flavoured rice with grilled chicken drumlets and stir-fried mixed vegetables.

Serves 2:

Ingredients
Chicken flavoured rice:
- 1 cup brown rice (wash and drain well)
- 1 tablespoon olive oil
- 1 pip garlic (sliced)
- 4-5 slices ginger
- 1 pandan leaf
- 1/4 teaspoon salt + 1 1/2 cups water (mix together)
- 1 teaspoon chicken stock
Grilled chicken drumlets:
- 4 pieces chicken drumlets
- 1 tsp black pepper sauce
- 1 tsp oyster sauce
- 1 tsp plum sauce
- 1 tsp sesame oil
Stir-fried mixed vegetables:
- 2 pieces cabbage leaves
- 2 pcs button mushroom
- 2 french beans
- 1/4 carrot (skin removed and sliced)
- 2 cloves garlic
- 1 tsp oyster sauce
- pepper
- 1 tbsp olive oil

Preparation
Rice:
1. Heat oil. Fry garlic and ginger till garlic is lightly browned.
2. Add rice, cook for a few minute then transfer all to cooker pot.
3. Pour in chicken stock and add pandan leaf. Mix well.
4. Cook rice in cooker till light goes off.
Chicken:
1. Mix all sauces well in a bowl.
2. Marinate the chicken with the sauces in the bowl for 15 minutes.
3. Grill chicken for 5 minutes.
4. Turn over the chicken pieces and grill the other side for another 15 minutes.
Vegetables:
1. Heat the oil in a frying pan.
2. Add the garlic and fry till fragrant.
3. Put in all the other vegetables and mix well.
4. Add a little water and chicken stock.
5. Fry for about 5 minutes.

Why is your suggested one-dish meal healthy? (reflection question)

According to my Food Intake Assessment, I should cut down on my sodium intake. This dish would thus be ideal as it contains much lower levels of sodium and fat as compared to the original chicken rice dish, thus is very healthy. By consuming this dish instead of the original chicken rice, I would be able to improve my diet. This is because the rice is cooked with chicken stock and pandan leaf, instead of with a lot of oil, reducing the amount of saturated fat. The meal is also very balanced, with a proportionate amount of all the food groups. It uses healthy methods of cooking such as grilling, stir-frying and steaming. Lastly, brown rice is used instead of white rice, thus increasing the amount of vitamins and nutrients in the meal. Therefore this one-dish meal is healthy.

Combined 3-Days - Food Intake Assessment

Period of Analysis: 10/06/2011 - 12/06/2011
Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 1,677 177.1 78.0 73.5 30.6 367.2 230.2 13.0 2,343.2 Recommended Daily Allowance (RDA) 1,954 293.1 61.9 65.1 21.7 195.4 1,000.0 19.5 1,303.2 % of recommendation met 86 60 126 113 141 188 23 67 180
View graph of actual nutritional intake compared against RDA Energy 86% Carbohydrate 60% Protein 126% Total Fat 113% Saturated Fat 141% Cholesterol 188% Calcium 23% Dietary Fibre 67% Sodium 180% 0 50 100 150 200 250 300 350 % RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake Your diet Recommendation Total Carbohydrates 42% 55 - 65% Total Protein 19% 10 - 15% Total Fat 39% 25 - 30%
Nutrition messages based on results Total Fat Your total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems. To reduce total fat in your diet, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in your food. As extras add up, make your food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on the use of sweetened condensed milk or creamers. Saturated Fat Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease. The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake. Sodium Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks. The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes. Dietary Fibre You were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread. Cholesterol Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases. To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions. Calcium You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs. Increase your calcium intake from a variety of sources. Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day. Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting. When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category.

Day 3 - Food Intake Assessment

Period of Analysis: 12/06/2011 - 12/06/2011
Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 1,524 205.4 51.6 55.9 29.0 315.5 278.7 10.8 2,418.8 Recommended Daily Allowance (RDA) 1,954 293.1 61.9 65.1 21.7 195.4 1,000.0 19.5 1,303.2 % of recommendation met 78 70 83 86 133 161 28 55 186
View graph of actual nutritional intake compared against RDA Energy 78% Carbohydrate 70% Protein 83% Total Fat 86% Saturated Fat 134% Cholesterol 162% Calcium 28% Dietary Fibre 55% Sodium 186% 0 50 100 150 200 250 300 350 % RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake Your diet Recommendation Total Carbohydrates 54% 55 - 65% Total Protein 14% 10 - 15% Total Fat 33% 25 - 30%
Nutrition messages based on results Saturated Fat Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease. The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake. Sodium Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks. The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes. Dietary Fibre You were not getting enough dietary fibre in your diet. An adequate intake of dietary fibre can help to promote proper bowel functions, reduce blood cholesterol and control blood glucose levels. Dietary fibre can also help to make you feel full longer. Dietary fibre can only be obtained from plant-based foods. Remember to have your 2 servings of fruit and 2 servings of vegetables everyday. Choose fresh fruit or vegetables rather than the juice, and eat the skin (if edible) of cleaned fruit or vegetables. Replace meat-based dishes with beans, peas or lentils in you diet on alternate days. Try to consume 1 serving of wholegrain products from the rice and alternatives group daily, for example unpolished rice and wholemeal bread. Cholesterol Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases. To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions. Calcium You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs. Increase your calcium intake from a variety of sources. Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day. Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting. When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category.

Day 2 - Food Intake Assessment

Period of Analysis: 11/06/2011 - 11/06/2011
Energy (kcal) Carbohydrate (g) Protein (g) Total Fat (g) Saturated Fat (g) Cholesterol (mg) Calcium (mg) Dietary Fibre (g) Sodium (mg) Average intake per day 2,123 196.4 119.6 96.2 42.0 644.0 241.4 16.7 1,583.3 Recommended Daily Allowance (RDA) 1,954 293.1 61.9 65.1 21.7 195.4 1,000.0 19.5 1,303.2 % of recommendation met 109 67 193 148 194 330 24 86 121
View graph of actual nutritional intake compared against RDA Energy 109% Carbohydrate 67% Protein 193% Total Fat 148% Saturated Fat 194% Cholesterol 330% Calcium 24% Dietary Fibre 86% Sodium 122% 0 50 100 150 200 250 300 350 % RDA Met
Table showing the % of total calories of diet versus recommendation
% of total energy intake Your diet Recommendation Total Carbohydrates 37% 55 - 65% Total Protein 23% 10 - 15% Total Fat 41% 25 - 30%
Nutrition messages based on results Energy Your intake of energy from your diet was more than you need. Frequently eating above your energy needs can contribute to excess calories, which will be stored as body fat if it is not being used for physical activities. Excessive body fat leads to blood pressure, stroke diabetes and even certain cancers. Energy in the foods we eat comes from three categories of nutrients - carbohydrates, fats and proteins. Fat is the most concentrated source of energy. Gram for gram, fat (9 kcal/g) has more than twice the energy of carbohydrate (4 kcal/g) or protein (4 kcal/g). Hence, foods high in fat are generally high in calories. Alcohol also supplies more calories (7 kcal/g) than carbohydrate or protein. Know your daily energy allowance, and balance the energy from the food you eat with the energy your body uses for physical activities. Total Fat Your total fat intake was more than the recommended amount. A diet high in fat is associated with overweight, high blood cholesterol, heart disease and other related health problems. To reduce total fat in your diet, use less oil or fats when cooking and use fat spreads sparingly. Use lean cuts of meat and poultry, and remove visible fat and skin. When eating out, ask for less fat or oil in your food. As extras add up, make your food choices wisely. Choose reduced fat or skimmed milk and dairy products instead of full cream varieties. Choose plain rice over flavoured rice, and cut down on the use of sweetened condensed milk or creamers. Saturated Fat Your intake of saturated fat was higher that the recommended amount. An excess of saturated fat can raise your blood cholesterol, subsequently increasing your risk of heart disease. The main sources of fat in our diet are also the sources of saturated fat! These include coconut-milk based foods, blended oil (usually used in commercial cooking), flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani) and creamer/whitener/condensed and evaporated milk in beverages. Cutting down or limiting such sources of fat will also help to reduce saturated fat intake. Sodium Your sodium intake was greater than the recommended amounts. Sodium acts like a sponge, holding water in our body. Excess sodium increases the blood volume, which then raises the pressure in our blood vessels. Hypertension or high blood pressure increases the risk of stroke and heart attacks. The main source of sodium in our diet comes from salt (sodium chloride) and sauces added during cooking or at the table. To cut down on sodium intake, gradually reduce the use of salt and sauces when preparing or cooking food so that your taste buds have the chance to adjust. Try flavouring foods with natural seasonings like lemon juice or herbs and spices. Choose fresh food over processed foods over processed foods and enjoy the natural taste of foods. When eating out, ask for less sauces or gravy in dishes. Cholesterol Your intake of cholesterol was more than the recommended amount. Excessive cholesterol intake, especially as part of a high fat diet, can increase blood cholesterol level and put you at risk of heart diseases. To cut down the intake of cholesterol, replace meat with beans, peas, lentils or bean products 3 times a week. For healthy adults and adolescents, limit eggs to 4 per week. In recipes, try to replace part of the use of whole eggs with just the egg white. Shellfish, prawns, shrimps, crabs, cuttlefish etc as well as organ meats should be eaten no more than twice a week and in small portions. Calcium You were not getting enough calcium in your diet. Without adequate calcium, you may be at risk of developing osteoporosis, a condition where your bones become weak and brittle. If left untreated, osteoporosis can worsen until a fracture (crack or break in the bone) occurs. Increase your calcium intake from a variety of sources. Consume calcium-enriched breads and biscuits, green leafy vegetables, calcium-fortified juices, high-calcium soya bean milk, ikan bilis, sardines (with bones), tofu, as well as milk and other dairy products. Vitamin D helps our body absorb calcium. Your body can make this vitamin after sunlight hits your skin. You can easily obtain enough by getting at least 30-60 minutes of sunlight a day. Aside from eating wisely, remember to make exercise a part of your life. Exercise helps to burn fat, tone your muscles, improve your stamina, relax and sleep better, as well as keep you alert and study better! Exercise at least 20 to 60 minutes, 3 to 5 times a week, until you sweat and breathe deeply without getting breathless. Choose an exercise that you enjoy, and try a variety so that you don’t get bored. Keep your exercise routine simple, fun and interesting. When shopping for food, look out for products with the Healthier Choice Symbol. These products are lower in total fat, saturated fat, sodium and/or dietary fibre content compared to other products in the same category.